Bloating. There’s a good chance that you’ve experienced this uncomfortable feeling at least once in your life, and you’re definitely not alone. But why does bloating happen in the first place, and how can you bounce back from it? What is bloating? Bloating presents as a feeling of fullness, tightness, and swelling in the stomach. This sometimes can be accompanied by a visible protrusion of the stomach, which can feel hard to the touch. Occasional bloating has been reported by 10 to 25 percent of otherwise healthy people. What causes bloating? Bloating itself is commonly caused by the buildup of excess gas in the intestinal tract. However, bloating can be caused by various factors, including: Eating too quickly or too much Constipation or lack of bowel movements When undigested carbohydrates, such as lactose or fiber enter the colon where they get fermented by bacteria and produce gas Premenstrual syndrome (PMS) from changing hormonal levels (90% of women report PMS symptoms including bloating related to water-retention) How can I help prevent bloating? Bloating is most often related to diet, including food choices and dietary practices, so it’s key to take a look at your eating habits and diet in order to try and help manage future bloating. Here are some tips to help mitigate bloating: Maintain a healthy diet and manage portion size. Incorporate whole grains, lean protein, fruits, and vegetables into your daily diet for optimal health but be mindful of portions. Eating large portions, even of “healthy” food, can contribute to bloating. Eat slowly to promote proper digestion. Eating too fast can result in swallowing excess air that gets trapped in the intestine and causes bloating. Slowing down and chewing food thoroughly helps break down food into smaller pieces for better digestion. Proper hydration! An adequate daily fluid intake, on average,15.5 cups (3.7 liters) a day for men, and 11.5 cups (2.7 liters) for women, is important to help keep things moving through the digestive tract and help reduce likelihood of occasional constipation and bloating. Incorporate enough fiber into your diet to support digestive health and keep things moving. The daily recommendation for fiber is 21 grams for women older than 50, 25 grams for women 50 or younger, 30 grams for men older than 50, and 38 grams for men 50 or younger. Like water, adding fiber will help keep things moving through the digestive tract to reduce the likelihood of constipation. However, make sure to increase your fiber intake gradually, as too much too soon can contribute to excess gas and bloating. Exercise regularly. In general, experts recommend that adults get 150 minutes of moderate-intensity physical activity per week. Exercise helps keep your whole body in shape, and that applies to the digestive tract too! Regular movement can help keep the digestive tract running smoothly. Avoid trigger foods. If you know that certain foods like milk or certain grains cause you to get more bloated than usual, try to limit or avoid these foods. Select Nature’s Way supplements to help you fight occasional bloating* Additional ways to help reduce occasional bloating is to incorporate a dietary supplement into your wellness routine.* Probiotics: Probiotic Pearls® Complete: This complete probiotic supplement is an all-in-one digestive health support companion.* These tiny pearls are formulated to protect against occasional bloating and constipation, as well as support digestive balance and immune health.* Probiotic Pearls Women's: Made specially to support women’s health, these small but mighty probiotics support urinary tract and vaginal health, as well as digestive health.* They also protect against occasional bloating.* Probiotic Pearls Adults 50+: For those 50 and older, this probiotic is a perfect and easy-to-take addition to your daily wellness routine. Replenish the good bacteria in your digestive tract as you age to help feel like your balanced self.* 3-in-1 Probiotic Women's Gummy: Ladies, if gummies are more your style, these are the perfect addition to support you through your busy schedule. Our probiotic 3-in-1 gummy is designed to support women’s health in three major ways: supporting digestive regularity, promoting vaginal health, and reducing occasional bloating.* Shop our full collection of probiotics here. Enzymes: Mega-Zyme®: When taken with food, Mega-Zyme helps support digestion.* To support digestion, take 2 tablets up to three times a day before meals.* Lactose Defense Digestive Enzymes: Do you have a lactose intolerance that causes you daily discomfort? This supplement supports the digestion of dairy and can help prevent gas and bloating associated with dairy consumption.* Take 1 to 3 capsules as needed with your first bite of food or first sip of a beverage containing dairy. Shop our full collection of enzymes here.